5 K.I.S.S MEAL PREP TIPS 

1. If you don’t need lunch, skip having one and save your calories for later and win the day!

2. Use the big boxes for your meals, the fresh spinach comes in a big box and it’s perfect to eat straight out of the box, no dishes to wash and no utensils but the fork needed.

3. Get over your ambition to cook all from scratch, buy fresh or pre cooked options for chicken, fish, meat etc.

4. Use protein powders as your staple fast food to secure your protein intake with ease and benefit from the calcium from whey/casein protein powders. 

5. Invest in giant salad mixing bowls so you skip the forever experience of the porridge spilling over in the microwave oven…It’s because the bowl is too tiny!

6. Make your oat bran and porridges with soaking overnight in boiled water, that way you skip the cooking in the morning and can reheat it if you want it hot. 

7. Always keep some bags of carrots, cucumbers and cauliflower in the fridge for quick POBO needs. 

8. Invest in Bulk nutritional yeast and Parmesan cheese powders that require no refrigeration. 

9. Dilute mustard with some water, add a bit of stevia and dry dill to make a great dressing.

10. Balsamic vinegar and apple cider vinegars are fine to use, they won’t make you leaner per se and you should know teeth enamel aren’t happy about vinegar without rinse right after!

11. Buy mustards after reading the ingredient list so there is no sugar, honey or oil added. Go with the classic options, but always double check the list of ingredients.

12. Skip all commercial cereal boxes you grew up loving to eat. A box is great for a delicious ‘get the cereal fix’ for refeed, a whole box is about 1200 calories generally. 

13. Never keep diet chocolate, peanut butter jars, unsweetened chocolate chips, vegetable chips etc at home….You’ll want them too much and too close is hard to escape the munchies!

14. When eating out at restaurants, ask for specials and tip them well for delivering. I know you feel embarrassed, but you must stand up for your wants so you’re happy.

15. Never buy frozen vegetables with seasoning added, it adds a lot of calories when oil is added and it’s not by yourself. 

16. Use cooking spray to mist your salads if you wanna skip measuring up with spoons and want to practice your self awareness of your choices.

17. Think ‘bulk’ when buying vegetables, one kabocha makes the day in vegetables, one big BAG of carrots ‘makes the veggies for the day’ etc.

18. Skip getting frustrated with your dinner plates that won’t fit your POBO meals, that’s WHY it works, it’s MORE FOOD TO EAT.

19. Supplement with your essentials to maximize your nutrition without having to think too much about all things you ‘gotta get in’ every day..

20. If you’re not allergic to Wheat, invest in gluten protein to make protein bread! It’s an easy way to enjoy bread without having to wait to refeed for a big baguette!

21. Stock up in canned vegetables so you never end up realizing you forgot to buy produce and now you’re hungry and no way to go back to the store…

22. Add sliced cucumbers to your water, it’s delicious

23. Drink some herbal tea with stevia after dinner, it’s a great way to finish the day.

24. Confused about the water added to frozen chicken breasts? Don’t be, the diluted protein has lower calorie count due to the extra water, it will not make a big difference at all…

25. Keep up your quest to find new Fighterdiet foods and meals you can enjoy so it’s always a hunt for the next food delight to schedule and yes you NEED food delight moments in D2R or you’ll always end up HAVING IT ALL and then regret you didn’t think about the feeling the next day.